Speedsters Workouts (Week of February 13)

Suggested MILEAGE for the WEEK of FEBRUARY 13
(Based on a four days or more of running/week)
*5K-10K folks = 20-25 miles total
*10 Miler-Half marathon = 25-35 total miles
 
MONDAY February 13
4-6 AHR miles with 8 x 20 second HILL surge-pickups…keep focusing on form!
 
WEDNESDAY February 15 
*Please meet at the CHS parking lot at 5:30am for the following workout:
4 x 1 mile with a slow 4 minute recovery jog in between each
****5K-10K folks may choose to run 3 x 1 mile   
 
PLEASE NOTE: I’ll have Leah send you my suggested paces.
 
SATURDAY February 18
“AHR long run Saturday”
Please add 1-2 miles to your most recent longest run…Make it AHR (relaxed, easy and very conversational) for all but the final 3 miles (2 miles for 5K-10K crew). For those last 3 miles, run 6 x half mile at your targeted pace with a 1 minute jog in between each. 5K-10K folks should try to run their half mile segments at 10 mile pace (not 5K-10K).
Rolling course please. 
Practice your hydration and nutrition regimen on these long AHR runs. 
 
***Attention those running The Park to Park Half or any other 13.1 mile race later this spring:
I’d like to see you ultimately get your long run up into the 15-17 mile range.
 
 

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